A few weeks ago, I had the opportunity to visit another gym while on vacation. I was excited to go and especially since starting to write ITA, I've become even more curious about how other people run classes and write their programming. At this affiliate, the strength segment called for a 3RM deadlift, followed by 10RM deadlift. At the whiteboard review, there wasn't a lot of context provided for the less experienced athletes regarding how to organize their lifting to meet the two goals. Curious about the intention of the programming, I approached the coach and asked her three relatively basic questions: 1) Are these touch-and-go or dead start deadlifts; 2) How many attempts at the 3RM and 10RM are you expecting us to do; and 3) Do you have any guidance as to how to pick a 10RM weight based on the 3RM. In a noncommittal tone, she told me to do whatever I felt like doing since it wasn't specified.
Looking around the room, unable to turn off my coaching eye, people seemed to be just winging it, making multiple attempts at 3 and 10RMs, dropping the bar frequently, and some were losing their positioning from the accumulated fatigue. Without proper context and guidance, people were more or less left to their own devices to figure out the programming and a few were overextending themselves beyond what they could organize and handle. The coach was walking around trying to help people with fault corrections, but refining movement is only one part of what makes an effective and professional coach. Understanding the intention of your programming, communicating it effectively, and then being able to scale or modify based on what you see are equally important, and unfortunately were in short shift during this segment.
I've wanted to write an article about programming deadlifts at CrossFit affiliates for a while and my experience at this gym brought it back to the forefront of my mind. Executed correctly, the deadlift is the most effective exercise for overloading hip extension and developing a strong and stable back. But done incorrectly or programmed haphazardly, the deadlift is an extremely effective way to fuck yourself or your members up. In today's article, we'll discuss how we program deadlifts at CFSBK for strength versus using them in metcons, and we’ll share some additional thoughts related to basic execution of the lift and context of usage.